Tuesday  A.  15 minutes work on pistol progression and pistols. B. 3 Rounds 800m run 20 Dead Lifts @50% 20 sit ups

Fantastic job on 17.1. If you are redoing it today or If you have not done it yet please see one of the coaches. Go by how you feel today.   A. 1.  Two sets of: 5 Arch/hollow swings on straight bar 2. EMOTM for 6 minutes  1-3 Bar Muscle-Up  Or  3 Chest-to-Bar Pull-Ups/pull ups Or …

Sunday 9:00 Yoga 10:00 If you have not done open at work at 17.1 I would like to do it a second time, we will be doing it again today. A.  Bench Press 4×6 @ 65% 1RM B.  3 Rounds for time  1000m Row 40 Double Unders 20 Kettlebell Swings 

Saturday  A. Every 2 minutes, for 12 minutes Strict Press 5 reps @ 55% 4 reps @ 60% 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% followed by … Every 2 minutes, for 6 minutes 3. Push Press  (Start with the weight you finished with for the strict press and build…

Friday  The CrossFit games has begun.  Good luck everyone! If you haven’t registered it is not too late. Go and register! Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell…

Thursday  The CrossFit Open starts today!  Join us at 8:00pm for the live announcement show! A.  2 Rounds :45 each 1. banded hip flexor stretch 2. L sit hold B.  For 30 minutes rotate through the following exercises at a 75% pace 100 meter  Reverse Sled Drag  ( 4 lengths of the gym) keep both…

Wednesday  A. Six sets of: 2 Front Squat @ 75-80% Rest as needed B. Every 2 minutes, for 16 minutes, building in weight for today’s heavy Hang Clean + Jerk C. For time: Row 50 calories 50 Walking Plate Hug Lunges. 35/25. 25/15

Tuesday  The CrossFit open starts this week. If you have not signed up you can sign up here:  https://games.crossfit.com/ Read about the games here:  https://games.crossfit.com/article/2017-reebok-crossfit-games-season-schedule The workouts will be a little bit lighter in the next 5 weeks so you can focus all your energy on Fridays.  The open announcement is Thursday nights at 8 o’clock…

Monday  A.  Every 3 minutes, for as long as possible, complete: From 0:00-3:00 Two rounds of: 10 Overhead Squats (95/65 lb.) 10 Chest-to-Bar Pull-Ups From 3:00-6:00 Two rounds of: 12 Overhead Squats (95/65 lb.) 12 Chest-to-Bar Pull-Ups From 6:00-9:00 Two rounds of: 14 Overhead Squats (95/65 lb.) 14 Chest-to-Bar Pull-Ups Etc., following same pattern until…

Sunday  A. Every 90 seconds,   Sets 1-2 Hang Snatch x 1 rep @ 65-75 Sets 3-6 Snatch  x 1 rep @ 75-80% Then, Every 2 minutes, for 10 minutes (5 sets): Snatch x 1 rep @ 80-85% B.  For time: 30 Calorie Row/Assault Bike 30 Kettlebell Swings 36/24kg 30 Hang Power cleans

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